YouTube Link: https://www.youtube.com/watch?v=Kj1mnlLimY0 0:00 Introduction to the Structural Balance Sheet 0:16 Understanding Hamstring Curl Machine Standards 0:29 Explanation of Weight Numbers and Reference Values 0:52 Is It Percentage or Actual Weight? 1:21 Downloading and Sharing the Structural Balance Sheet 2:03 Viewing and Analyzing the Example Sheet 3:06 Adjusting the Reference Values for Clients 3:41 Using Formulas for Weight Calculations 5:03 Explanation of Weight Formulas and Repetitions 6:04 Customizing the Structural Balance Sheet 7:10 Finding and Editing the Google Sheets Link 9:03 Ways to Adjust Body Weight for Percentages 9:45 Uploading to Google Docs and Sheets 10:32 Filling in and Calculating Current Numbers 11:21 Benefits of Using Percentage Values 12:21 Protecting and Sharing Sheets with Clients 13:06 Tracking Progress for Clients 14:00 Focusing on Specific Goals Based on Standards 15:03 Communicating Structural Balance Goals 16:02 Additional Insights on Structural Balance and Training 18:09 Challenges with Keeping Sheets Updated 19:02 Enhancing Client Engagement and Data Privacy Concerns 19:59 Example Exercises and Their Relative Weights 21:03 Ideas for Projecting and Planning Strength Phases 23:02 Using Calculators for Strength Projections 24:01 Programming Strategies for Hypertrophy Phases 25:00 Initial Testing and Prioritizing Weak Links 27:01 Planning Eccentric Phases and Progression 29:52 Adjusting Tempo Based on Movement and Range of Motion 32:08 Relative Training Speeds for Different Exercises 35:01 Effective Use of Long-Range Training with Clients 37:02 Practical Tips for Phase Adjustments 39:42 Benefits and Considerations of Fast Eccentrics 41:03 Client Experiences with Varying Tempo Strains 43:38 Practical Examples of Splitting Speed and Strength Work 44:46 Programming Faster Movements for Power Development 46:32 Balancing Training Phases and Client Needs 49:05 Calculations and Formulas for Force Production 52:57 Importance of Speed in Training and Its Impact 55:31 Training Slow vs Fast for Different Athlete Needs 58:02 Ensuring Consistency in Training Speed 59:32 Benefits of Periodized Eccentric Training 1:00:59 Integrating Faster Training into Eccentric Phases 1:02:29 Adjusting Training Reps for Speed and Hypertrophy 1:05:45 Managing Volume with Different Training Systems 1:08:23 Using Dense Training for High Volume 1:10:12 Programming Power Training with Dense Methods 1:13:54 Combining Speed and Volume for Athletic Development 1:17:18 Addressing Client Injuries with Eccentric Training 1:19:04 Progressive Overload with Controlled Introductions 1:22:01 Easing Clients into New Training Methods 1:24:26 Neural Potentiation and Identifying Deficits 1:29:17 Step-Ups and Pistol Squats for Range of Motion 1:32:00 Overloading Short Range Exercises for Strength 1:35:11 Implementing One and a Quarter Reps 1:40:01 One and a Quarter Reps in Training Progression 1:45:19 Planned Progressions in Client Training 1:49:53 Managing Client Expectations and Progress 1:54:00 Mind-Muscle Connection and Neural Activation 2:00:05 Specificity in Speed and Endurance Training 2:04:00 Adaptations and Variations in Training Methods 2:07:02 Exploring Different Training Qualities 2:10:04 Examples of Slow and Fast Tempo Training 2:13:10 Practical Applications of Different Training Strategies 2:15:40 Wrap-Up and Closing Thoughts